ANSWERS
by heart
Lifestyle + Risk Reduction
Fitness + Weight Management
How Can I Keep
Track of Physical
Activity and
Healthy Eating?
Taking care of your heart is one of the most important
things you can do in life. Planning a healthy diet and a
regular physical activity program is the key to success.
Prepare yourself by…
• Being committed to change
• Setting specific and realistic goals
• Thinking about possible roadblocks
• Deciding how to deal with problems
• Not being discouraged by minor setbacks
My physical activity goals
Before you start a physical activity program,
set two goals:
• What you are going to do each week
• What you want to accomplish in 12-weeks
Make these goals as realistic as you can. Remember,
you can always adjust them.
Sample Plan: I plan to walk briskly for 30 to 60 minutes
5 or more times each week.
Weekly Goal: _______________________________________
___________________________________________
12-Week Goal: ______________________________________
My healthy eating goals
Talk about your diet with your doctor, nurse or dietitian.
Together, fill in your goals in the blanks below.
________ Number of calories per day
________ Number of grams of saturated fat per day
________ Weight (weigh yourself once a week)
Foods to avoid or reduce: ___________________________
___________________________________________
___________________________________________
Foods to include or increase: ___________________
___________________________________________
___________________________________________
At the end of each 12-week period, set new goals.
___________________________________________
Physical Activity Diary — Once you’ve set your physical activity goals, use this sample chart to track your efforts.
WEEK:
Type of Activity
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Total Minutes/Distance:
Minutes/Distance
How I Felt
ANSWERS
by heart
Lifestyle + Risk Reduction
Fitness + Weight Management
How Can I Keep Track of Physical
Activity and Healthy Eating?
Food Diary — Once you’ve set your eating goals, use this sample chart to track your efforts.
WEEK: ________________________
DAY: ________________________
Food or Beverage
Amount
Number of
Calories
Grams of
Saturated
Fat
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Daily Totals:
HOW CAN I LEARN MORE?
Call 1-800-AHA-USA1
(1-800-242-8721), or visit heart.org
to learn more about heart disease and
stroke.
Sign up to get Heart Insight, a free
magazine for heart patients and their
families, at heartinsight.org.
Connect with others sharing similar
journeys with heart disease and stroke
by joining our Support Network at
heart.org/supportnetwork.
Do you have
questions for the
doctor or nurse?
My Quest ion s:
Take a few minutes to
write your questions for
the next time you see
your healthcare provider.
For example:
How much weight
should I lose?
How fast should I lose
weight?
We have many other fact sheets to help you make healthier choices to reduce your risk,
manage disease or care for a loved one. Visit heart.org/answersbyheart to learn more.
©2015, American Heart Association